Dumbbell flying bird movement essentials

April 17, 2023
There are many ways to do dumbbell flyes, here is mainly to introduce the supine dumbbell flyes and the prone dumbbell flyes. The upward incline and downward incline are similar to the supine dumbbell flying bird movement, except for the difference in the inclination of the dumbbell chair.

How to do the prone dumbbell flying bird

Feet naturally separated by shoulder width, knees slightly bent. Bend over, bend your arms slightly and hold the dumbbells in both hands. Concentrate on your back, keep your arms bent, and pull the dumbbells upward to keep your upper arms level with your back. Do stay for 2 seconds and return slowly under the control of the back force.

Supine dumbbell flying bird how to do

Lie flat on a narrow bench, hold the dumbbells with both hands, elbows bent, and place them 10-20 cm in front of your chest. Keep your back close to the bench and maintain a physiological bend in your cervical spine. Slowly lower the dumbbells to the level of the back, relying on the tension of the pectoral muscles to control the slow lowering of the dumbbells, while fully inhaling and lifting the chest. When lifting up, feel your arms around a large tree and stop when the dumbbells touch.

Dumbbell flying bird movement essentials

Back straight and tighten the waist and abdomen

Keep your back straight, tighten your lumbar abdomen, and straighten your legs. If your lumbar muscles are not tense, it is easy to get injured and affect the training effect.

Concentrate on the intention

Pay attention to focus on the chest muscles, feel the pectoral muscles are pulled and contracted, in order to make the action more accurate, you can imagine to hug a large class pillar, do this action in the mind constantly chanting "hold it! Hold it!"

Arms maintain a fixed arc

The small arm and the large arm is about 135 degrees of angle (the angle is too small force arm will reduce a lot of muscle stimulation, the angle is too large elbow and shoulder joint pressure and will be very large)

Stabilize the elbow joint

The elbow joint needs to be stabilized during the movement! You must ensure that it does not change during the movement. If you can't control it, we suggest you start with a lighter touch! Note: When doing supine flying bird, do not leave your head off the bench, lifting your head off the bench surface to help is a very bad habit. Do not collapse your waist when doing the prone flying bird.
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